The Power of Plant-Based Protein

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It’s one of the biggest questions that comes up when it comes to a vegan diet: how do I get enough protein?

Especially if you’re active and trying to build muscle, it's going to be on your mind. We’re here to tell you that it’s way simpler and easier to eat a balanced, nutritionally complete vegan diet than you may think. That’s because vegan protein sources aren’t just comparable to animal protein- when it comes to your health, it's a no-brainer which to choose.

Planning Your Protein

To start, let's establish the protein goal we’re aiming for. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. So for instance, for a 140-pound person that comes to 51 grams of protein each day. Additionally, about 10% of your calories should be coming from protein.

It should go without saying that active people and those trying to build muscle may have different protein goals- these are a good starting point, but many people are going to have their own needs based on their activity level and goals. The good news is that it’s fully doable for even a high performing athlete to get all the protein they need with a balanced plant based diet.

In fact, plant-based proteins are better for you than animal-based! Unlike animal proteins, they aren’t full of cholesterol that leads to heart disease. Plus the higher fiber in many plant proteins helps you feel fuller longer, making weight loss easier.
A plant-based diet doesn’t mean you need to use protein powders or super processed meat substitutes to supplement your protein intake either- focus on nutritious whole foods and spread your protein out throughout your diet for the best results.

Plant-Based Protein Sources

Lentils: a great low cost filling option that works well as a meat substitute in many recipes. One cup (198 g) has 18g of protein and 16g of fiber, plus plenty of essential amino acids. If that's not enough they’re anti-inflammatory and good for blood sugar regulation and gut health.

Beans: another great protein to fill out a meal, a cup of cooked beans has 16 grams of protein and a whopping 10g fiber for black beans or 15g fiber for pinto. They are also great sources of potassium, iron, magnesium, and vitamin B6, as well as lowering cholesterol and blood sugar and being good for regulating the digestive system. As a note canned beans can be high sodium, so if that's a concern try the no salt added or low sodium options, or opt for dried beans.

Oats: a cup of cooked oats contain 6g of protein, and contain a type of fiber called beta-glucan that lowers cholesterol. Plus they’re antioxidant, lower blood sugar, and are good for gut health. Try our classic oatmeal raisin cookie for a hearty treat choc full of oats.

Edamame: These soybeans are great in a salad, dried, or just by themselves. 18 grams of protein in one cup plus high magnesium, manganese, folate, vitamin K, and iron.

Tempeh and Tofu: these are both soybean-based proteins that have been the standard of vegan meat substitutes for a long time- they’re versatile and can be adapted to the flavors of virtually every dish. Tofu boasts an impressive 22g protein per cup while just a half cup of tempeh has a whole 18g protein. Tempeh is also less processed and higher fiber than tofu, plus the fermentation adds probiotics for gut health. Both are rich in B vitamins, calcium, manganese, and iron. Soy, like most things, is best in moderation.

Nuts: 1 oz or raw almonds have 6g protein. Though different nuts have different nutritional profiles in general they're rich in dietary fiber, vitamins and minerals, antioxidants, and good fats while being low in saturated fats. We love how adding nuts into our treats like our almond apricot bar makes them delicious and filling, and if you like your nuts by the handful try our raw almonds and chocolate jar.

Seeds: Like nuts the nutrition varies by the type of seed, but sunflower seeds, pumpkin seeds, flax seeds, and chia seeds are all great options with 5-8g protein per oz plus plenty of fiber, healthy fat, antioxidants, minerals and vitamins that lower cholesterol and benefit your heart. We use flaxseed flour in treats like our breakfast protein bar for a nice boost of nutrition, or try our energy cookie for some delicious pumpkin seeds.

Nutritional yeast: Addictively cheesy, sprinkle nutritional yeast over virtually any meal and it’ll be vastly improved. Popcorn is especially good. 6g protein per 2 Tbsp serving, plus it’s got B12- very helpful for vegans, since most sources are animal-based.

It’s time to once and for all set the record straight: eating a high protein plant-based diet is not only possible, it’s easy, affordable, and far better for your body. Even if you aren’t fully vegan, consider getting more of your protein from plants. Your heart will thank you.

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